CrossFit Surmount – CrossFit

1: Metcon (Time)

5 rounds for time

10 Front Squat @ 65/45

10 Assisted Pull-ups

2: Metcon (Time)

5 rounds for time

10 OH Squat @ 65/45

10 Pull-ups

3: Metcon (Time)

5 rounds for time

10 OH Squat @95/65

10 CTB

A: Metcon (8 Rounds for time)

EMOM 8

Odd: 6 ring rows

Even: 8/10 Cal on machine

B: Metcon (8 Rounds for time)

EMOM 8

Odd: 3 Strict Pull-Ups

Even: 8/10 Cal on machine

C: Metcon (8 Rounds for time)

EMOM 8

Odd: 3 Weighted Strict Pull-Ups

@ 60% of max weight or estimated max weight

Even: 12/10 Cal on machine

Accessory Work

Rotational lunge + med ball throw on

wall

3 x 15/side

No rest between sides

Rest 60 seconds between sets